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A. 10 minute AMRAP of Running and Clean and Jerks
As Many Reps as possible in 10 minutes:
rest 5 minutes B. 7 minute AMRAP of Double-Unders and Squat Snatches As Many Reps as possible in 7 minutes:
rest 4 minutes C. 4 minute AMRAP of Burpee Box Jumps and Barbell Thrusters As Many Reps as possible in 4 minutes:
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Cavs will be closed December 24-26! See you on the 27th!
Don't eat too much!!! ;) A. Twelve Days of CrossFit: Snatches, Front Squats, Push Presses, and more
Like the song the "12 Days of Christmas": 1, 2-1, 3-2-1, 4-3-2-1, etc.
EX: round 1- 1 Snatch round 2- 2 FS, 1 Snatch round 3- 3 Push presses, 2 FS, 1 Snatch... etc. A. Snatch 4-3-2-1-1-1-1
Within 20 minutes: Snatch
Rest as needed B. Clean 4-3-2-1-1-1-1 Within 20 minutes: Clean
Rest as needed C. 50-40-30-20-10 Double-Unders and Sit-Ups Annie 50-40-30-20-10 Reps for Time:
A. GOAT Day!
What do you want to work on? Improve gymnastics? MUSCLE UP??? ROPE CLIMBS??? HANDSTAND WALKING??? PISTOLS??? DOUBLE UNDERS??? Scoring: Not Scored B. 3 Rounds For Time of Air Squats, Muscle-Ups, and Hang Power Cleans Nasty Girls 3 Rounds for Time:
A. Push Press 5-3-2-1-1-1-1
Within 15 minutes: Push Press
Rest as needed B. Split Jerk 5-3-2-1-1-1-1 Within 15 minutes: Split Jerk
Rest as needed C. For Time: Handstand Push-Ups For Time:
Time Cap: 10 minutes Coach's Notes: every time you come off the wall you do 5 burpees A. Deadlift 5-4-3-2-1-1-1-1-1
Within 20 minutes: Deadlift
Rest as needed B. For Time: Pull-Ups For Time:
Time Cap: 10 minutes Coach's Notes: starting with 5 burpees, complete pull ups AFAP stopping to do 5 burpees EMOM A. Back Squat 5-4-3-2-1-1-1-1-1
Within 20 minutes: Back Squat
Rest as needed B. For Time: Toes to Bars For Time:
Time Cap: 10 minutes A. For Time: Running and Clean and Jerks
Abbate For Time:
A. For Time: Rowing, Wall Ball Shots, Chest-to-Bar Pull-Ups, and Handstand Push-Ups
For Time: In teams of 3
Time Cap: 40 minutes |
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